47 Health and Wellness Tips to keep you feeling ENERGISED!


Diet

Without careful attention to your diet, you could end up putting on a few extra lbs. Follow these tips to help keep your diet healthy and beneficial.

1. Learn proper portion size.

To avoid eating too much, keep track of how much you're eating. Sometimes it is even useful to down size your dinner plate to a smaller one.


2. Eat breakfast.

Start your day off right with a good meal when you get up. Ditch the sugary cereals and reach for something that will keep you satisfied.

Short on time in the morning, try out over night oats, porridge oats in a bowl, cover with your choice of milk and cover, leave in the fridge over night, then in the morning add honey and/or fruit.

3. Keep healthy snacks around.

It’s so easy to reach for a chocolate bar, but try to choose something a bit healthier. Fruit (a great sugar source) a small box of dried fruit, protein balls or rice/oat cakes.

4. Drink moderately.

It is easy to slip into the habit of drinking way more than we should, so become aware of your triggers and also how much you tend to drink.


5. Don't fight stress by eating.

It can be tempting to reach for a bag of crisps or some biscuits when you're. Try taking a break instead.

6. Drink water.

Drinking enough water can help boost your concentration as well as keep you from overeating. Make sure to keep hydrated as you go through your day by bringing water with you.

7. Limit sugary and caffeinated beverages.

Beverages may not fill you up, but they sure can help fatten you up and have a detrimental effect on your overall health. You don't have to completely give up soda and coffee, but you should scale back in order to keep yourself in tip top shape.

8. Try to eat fruits and veggies.

Even if fruits and vegetables don't comprise some of your favourite foods, try to incorporate at least a few of them into your diet each day even in the form of juices!

9. Make it convenient to eat right.

Don't make it hard for yourself to eat right. Buy healthy foods and stock your fridge and room with them to ensure they're the first things at hand when you get hungry.

10. Don't skip meals.

With so much to do, it's easy to forgo eating. Don't skip meals. Set up foods you can eat on the run so you'll have the energy to keep going.


11. Indulge every once in awhile.

A little treat now and then is a great way to reward yourself for eating a healthy diet. Give yourself a break and indulge in a food you love but can't eat all the time.

12. Take vitamins.

If you feel like you aren't getting the nutrition you need from your diet, don't hesitate to supplement it with some multi-vitamins to stay healthy and illness free.


13. Avoid processed junk food.

These foods have been engineered to trigger your pleasure centres, so they trick your brain into overeating.

14. Eat fatty fish.

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients

Exercise


Fitting exercise into a busy schedule isn’t always the easiest thing, but takes stock of some of these tips to help you get on track to fitness.

15. Stretch first.

Help yourself avoid injuries by stretching each time you exercise. Simple stretches before and after you work out or engage in physical activity can help keep you active and pain free.

16. Join a park run.

It is an organised event that takes place on the morning of the weekend, check out the website to find one near you.

17. Play a sport.

One way to get yourself motivated to exercise is to make it a game by playing a sport.

18. Head to the gym.

There are different types of gym memberships available, from monthly to pay as you go, many including exercise classes.

19. Take a walk.

Whenever you are able to talk a stroll, in your lunch break, or even park further away from your destination so you can walk a bit further.


20. Make it fun.

You're probably not going to work out if you are bored with your routine or find going to the gym torture. Find a way to make it fun for yourself and you'll be much more likely to keep it up.

21. Bring a friend.

With someone else relying on you showing up, you'll be much more likely to make the effort to work out. Plus, working out with a friend can be a great way to make working out more fun.


Sleep

Getting sleep is an integral part of staying healthy. Check out these tips to help you make sure you're resting enough.

22. Take a nap.

If you have the time during the day, a short nap can do wonders for your energy levels. Just make sure not to nap too close to bedtime or for too long, and a nap will do your body good.

23. Don't work in bed.

Working in bed can make getting to sleep harder. Keep your work space separate from your sleep space to keep insomnia at bay.

24. Get a full night's rest whenever possible.

While the amount of sleep each person needs varies, most people need 7-9 hours to feel fully rested. While this may not be possible every night, try to sleep a full night whenever you get the chance.

25. Understand that lack of sleep can have a big impact.

Lack of sleep doesn't just make you cranky, it can also reduce your ability to concentrate and to excel, so try to get as much sleep as you need.

26. Create a bedtime routine.

If you have trouble falling asleep at night you can help yourself by creating a routine that will let your mind and body know that bedtime is approaching and that it should get into sleep mode. After a few weeks of practice this should help you fall asleep when you need to.


27. Avoid caffeine, eating and drinking right before bed.

All of these activities can throw off your body's internal clock, so try to limit meals, alcohol and caffeine consumption to a few hours before bed.

28. Keep your room dark and quiet.

Try to keep your room as dark, quiet and cool as possible. This will help trigger to your body that it's time for bed and help you get and stay asleep.

Stress


It is easy to get overwhelmed with all that life brings. By implementing some of these tips it could help you to beat stress.

29. Create a routine.

If you get yourself in the habit of working, exercising, and sleeping at certain hours, it will be easier to fit in all the things you need to do in a day without feeling too stressed out.

30. Put limits on work hours.

You can't work all the time. Limit the times when you will work to give yourself time to sleep and rest up so you won't get sick.

31. Give yourself a break.

If you've been working steadily for hours, give your eyes and mind a chance for a rest by taking a break. You can come back feeling more refreshed and ready to go. BY actually moving away from your task will alter your brain patterns and you my return to your work with a refreshed outlook.

32. Be realistic.

Sometimes there's just no way you're going to get done everything you'd like to in one day. Be realistic about your goals and understand that you can only do so much.

33. Understand you can't do everything.

While you might want to be the superhero and accomplish everything on your to do list all in one day... the reality is that sooner or later you're going to get run down by trying to do so much. Focus on doing one things at a time.

34. Get help.

If you're feeling overwhelmed, reach out and ask for help. Yes this is a tough one as we tend not to want to ask for help as a sign of weakness, flip it round...what would be the outcome if you didn’t ask for help??

35. Find something you enjoy.

Whether you like to paint or to write, gardening or pole dancing, making time for the things you love is an important part of keeping yourself from getting too stressed out.

36. Spend time with friends.

There are few things that can cheer you up like being around the people you like most. Eat dinner, meet up at a cafe with friends or just hang out and watch tv or take a walk to get away from the stress of work.

37. Don't let yourself get run down.

With so much to do, it's easy to get run down. If you feel yourself getting stretched too thin, take a step back and evaluate everything you've got going on to determine what's really important.



Mental Health

​Make sure you keep yourself happy and healthy with these simple tips.

38. Don't be afraid to ask for help.

Many people feel embarrassed or ashamed to ask for help with their depression and anxiety but this is unnecessary as it's a common and treatable problem that you don't have to deal with alone.

39. Keep in touch with family and friends.

You can help beat feeling alone by keeping in touch with friends and family members..

40. Expect things to change.

Nothing remains the same forever, we grow older and have more life experiences, as will people come and go in our lives. Being aware of change will give us comfort when the changes do arrive.


41. Don't let stress get the best of you.

Stress can be a major factor in today’s lives. If you're feeling stressed, make sure to take a break and set aside time to relax.

42. Realize you don't have to please everyone.

There is no way that you can make everyone happy all the time. Concentrate on making yourself happy first and you'll cut out lots of stress and hassle from your life.

43. Know the signs of depression.

It can be hard to differentiate a simple slump from serious depression so learn the signs of depression not only for your own benefit but for the benefit of your friends as well.

44. Build on your confidence.

If you know you're good at certain things build on the confidence you take from these activities rather than concentrating on your faults.

45. Volunteer.

Sometimes volunteering can give you a sense of satisfaction you can't get from work or class work, so get out there and help others in your community.

46. Set goals.

You'll be more motivated and positive if you give yourself goals to work towards.

47. Practice deep breathing exercises.

Deep breathing helps the body and mind stay healthy by providing oxygen to the brain and muscles. Practicing deep breathing exercises daily can reduce stress and tension, which promotes mental wellness.

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